The Birddog Exercise
Technique:
- Begin on all fours, hands directly under your shoulders and knees directly under your hips
- Keep head aligned with spine (to help avoid tilting head, look at floor)
- Keep buttocks and abdomen tight. Do not arch the back
- Lift one arm up and forward until it is level with torso; simultaneously lift the opposite leg in the same manner
- Keep arm, spine, and opposite leg aligned as if they are forming a tabletop
- Balance yourself for 10-15 seconds then slowly return to starting position
- Switch sides and repeat
- Remember to breathe
How Often?
Do 10 repetitions each side, twice daily
EDUCATION MEMBERSHIP PLANS
UNLIMITED ACCESS
FROM $19.95/monthly
Niel Asher Podcast - Treatment Room Secrets. New episodes weekly.
See All Blogs
How to Locate, Test and Stretch the Psaos Muscle
About the Psoas Muscle The psoas muscle, also known as the iliopsoas muscle, is a deep-seated muscle located in the lower part of the torso, stretching from the lumbar spine...
Rehab and Injury Prevention for Wrist and Elbow Pain
Myofascial Trigger Points (MTPs) are ubiquitous, and myofascial pain affects as much as 85% of the population at some time in their life The impact of myofascial pain on...
Trigger Point Therapy | Treating Soleus | Injury Assessment | Self Help Tips
From a dynamic postural viewpoint, the soleus prevents the body falling forward at the ankle joint during standing In gait, the muscle eccentrically decelerates subtalar joint pronation and internal rotation...